Pre WOD:

A, Hang Power Clean: 5×3 at 75% 1RM

Focus on creating as much power as possible

B, Front Squat : 4×3 at 86% 1RM

WOD:

PartnerWOD:
30 min Amrap:
6 Runs, 200 m
60 Wall Balls, 9/6 kg
Row, 1250/1050 m
30 Single Arm Devil Press, 22.5/15 kg

Post WOD:

3 rounds for quality of:
12 Bicep Curls
12 Skull Crushers
12 Dumbbell Lateral Shoulder Raises